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While staying hydrated and eating fruits are common advice, there are deeper nutritional secrets that can help you stay refreshed, energized, and healthy this season
Prioritize hydrating foods, opt for lighter meals, and be mindful of your fluid intake. By following these expert-backed nutrition tips, you can stay energized, cool, and healthy all summer long.
As temperatures soar, the summer heat can leave you feeling drained and sluggish. While staying hydrated and eating fruits are common advice, there are deeper nutritional secrets that can help you stay refreshed, energized, and healthy this season. Dieticians Dr Ridhima Khamesra and Dr Simrat Kathuria share their expert tips on how to beat the heat with the right food choices.
Hydration Beyond Just Water
Dr Khamesra emphasizes that while water is essential, not all fluids are created equal. Herbal iced teas like peppermint, hibiscus, and lemongrass are natural coolants packed with antioxidants. Hibiscus tea, in particular, helps lower body temperature and supports blood pressure regulation. Meanwhile, Dr Kathuria highlights the importance of replenishing lost fluids with coconut water, lemon water, and homemade buttermilk, which restore electrolytes naturally.
Choose Lighter Proteins and Cooling Foods
Heavy meats like beef and pork generate metabolic heat during digestion, making you feel sluggish. Instead, Dr Khamesra suggests opting for lighter, cooling proteins such as yogurt, lentils, and fish, which are easier to digest. Dr Kathuria adds that summer is the perfect time to load up on seasonal fruits like watermelon, muskmelon, and oranges, which provide essential vitamins and antioxidants while keeping you hydrated. Leafy greens, cucumbers, and tomatoes should also be daily staples, as they are rich in minerals that aid digestion.
Avoid Ice-Cold Drinks with Meals
It may seem counterintuitive, but chugging icy beverages with meals can actually slow digestion. Dr Khamesra warns that cold drinks cause fats to solidify in your stomach, making digestion sluggish. Instead, she recommends sipping room-temperature water or herbal infusions to aid digestion and nutrient absorption.
The Power of Dairy and Probiotics
To keep your gut healthy and your body cool, both experts recommend dairy and probiotics. “Curd, yogurt, and buttermilk not only help with digestion but also have a natural cooling effect on the body,” says Dr Kathuria. She advises incorporating probiotics into your summer diet to strengthen immunity and prevent common digestive issues that arise in hot weather.
Cut Down on Caffeine and Sugary Drinks
While cold sodas and iced coffees may feel refreshing, they can actually dehydrate you. Dr. Kathuria warns that caffeinated and sugary drinks strip your body of essential fluids. Instead, she suggests herbal teas and infused water to keep you cool without the negative side effects of artificial beverages.
Eat Like the Sun’s Schedule
Dr. Khamesra offers a practical tip: eat according to the sun’s schedule. “Have heavier meals in the cooler hours—early morning or late evening—and keep lunches light to avoid midday sluggishness,” she advises. This ensures your body isn’t overworked when temperatures are at their peak.
Cooling Herbs and Spices
Mint and fennel seeds are nature’s cooling agents. Dr. Khamesra recommends adding mint to salads and drinks for an instant refreshing effect, while fennel seeds aid digestion and freshen breath when chewed after meals.
The Takeaway: Stay Cool, Eat Smart
Both experts agree that mindful eating can be your secret weapon against summer heat. Prioritize hydrating foods, opt for lighter meals, and be mindful of your fluid intake. By following these expert-backed nutrition tips, you can stay energized, cool, and healthy all summer long.
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